Do Not Ignore These Important Micronutrients!

One thing many people don’t fully understand is the importance of micronutrients, such as vitamins and minerals, in maintaining overall health.

While macronutrients like carbohydrates, proteins, and fats often get more attention, micronutrients play crucial roles in various bodily functions, including metabolism, immune function, and energy production.

Common micronutrient deficiencies.

Common nutrient deficiencies vary depending on factors such as diet, lifestyle, and individual health status. However, some common deficiencies include:

• Vitamin D: Common in individuals with limited sun exposure or those living in regions with little sunlight. It’s important for bone health, immune function, and mood regulation.
• Iron: Common among women of reproductive age, vegetarians/vegans, and those with conditions that affect iron absorption. Iron is important for oxygen transport and energy production.
• Vitamin B12: Mostly found in animal products, so vegetarians and vegans are at higher risk, as are older adults due to decreased absorption. B12 is important for nerve function, red blood cell production, and DNA synthesis.
• Calcium: Commonly deficient in individuals who consume inadequate dairy or fortified foods, leading to weakened bones and an increased risk of osteoporosis.
• Iodine: Deficiency can occur in regions with low iodine levels in the soil, leading to thyroid dysfunction and potential complications during pregnancy.
• Potassium: While less common than other mineral deficiencies, inadequate potassium intake can occur in individuals who consume a diet high in processed foods and low in fruits and vegetables. Potassium is essential for heart health, muscle function, and fluid balance.
• Omega-3 fatty acids: Especially deficient in individuals with limited fish consumption, leading to compromised cardiovascular and brain health.

Iron and calcium balance!

Iron and calcium play important but distinct roles in the body.

• Iron: a key component of haemoglobin, the protein in red blood cells that carries oxygen from the lungs to tissues throughout the body. Iron also plays a role in enzyme reactions related to energy metabolism. Iron deficiency can lead to anaemia, resulting in symptoms such as fatigue, weakness, and decreased immune function.
• Calcium: Calcium is important for bone health, muscle function, nerve transmission, and blood clotting. Most of the body’s calcium is stored in the bones. Calcium also plays a role in regulating muscle contractions, including those of the heart, and helps transmit nerve signals. Inadequate calcium intake can lead to weakened bones, increased risk of osteoporosis, and other health issues.

While both iron and calcium are both important nutrients, here are some considerations for balancing iron and calcium intake:

• Absorption: Calcium can interfere with the absorption of non-heme iron (the type of iron found in plant-based foods) when consumed at the same time. To maximize iron absorption, it’s recommended to consume iron-rich foods separately from calcium-rich foods or supplements. Vitamin C can enhance iron absorption, so pairing iron-rich foods with sources of vitamin C can help reduce any potential interference from calcium.

• Dietary Sources: Both iron and calcium can be obtained from a variety of foods. Iron-rich foods include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals. Calcium-rich foods include dairy products (such as milk, yogurt, and cheese), fortified plant-based milk alternatives, leafy green vegetables, tofu, almonds, and canned fish with bones.

Maintaining a balanced diet that includes a variety of nutrient-rich foods can help ensure adequate intake of both iron and calcium while minimizing any potential interactions.

Vitamin C and iron absorption.

Vitamin C plays an important role in enhancing the absorption of non-heme iron, which is the type of iron found in plant-based foods and iron supplements.

When consumed together, vitamin C-rich foods or supplements can significantly increase the absorption of iron from plant-based sources, such as beans, lentils, spinach, and fortified cereals. Including foods high in vitamin C in meals containing non-heme iron can help maximize iron absorption and support overall iron status in the body.

Examples of vitamin C-rich foods include citrus fruits (such as oranges, grapefruits, and lemons), strawberries, kiwi, mango, papaya, bell peppers, broccoli, and tomatoes. Incorporating these foods into meals containing iron-rich foods can help optimize iron absorption, particularly for individuals following vegetarian or vegan diets or those at risk of iron deficiency.

Vitamin D and calcium!

Vitamin D plays an important role in calcium absorption and metabolism. When vitamin D levels are sufficient, the body can efficiently absorb calcium from the diet. This is important for maintaining strong bones and teeth, as well as supporting other bodily functions such as muscle function, nerve transmission, and hormone regulation.

When you consume foods containing calcium, such as dairy products, fortified plant-based milk alternatives, leafy green vegetables, and fortified foods, vitamin D helps facilitate the absorption of calcium in the intestines and regulates calcium levels in the blood.

Without enough vitamin D, calcium absorption may be impaired, which can lead to weakened bones and an increased risk of osteoporosis or other bone-related conditions.

Sun exposure is a primary source of vitamin D production in the body, but dietary sources and supplements are also important, especially for individuals with limited sun exposure or those living in regions with less sunlight.

Potassium and high blood pressure.

Here’s how potassium affects high blood pressure (hypertension):

1. Helps relax the walls of blood vessels, promoting vasodilation. When blood vessels dilate, blood pressure decreases because there is less resistance to blood flow. This effect helps lower blood pressure and reduce the strain on the heart.
2. Sodium-Potassium Balance: A diet high in sodium and low in potassium can lead to sodium retention and fluid buildup, increasing blood pressure. Adequate potassium intake helps counteract the effects of sodium, promoting a healthier balance and lower blood pressure.
3. Kidney Function: including the excretion of sodium and the regulation of fluid balance. Healthy kidney function is essential for maintaining optimal blood pressure levels. Potassium helps support kidney health and function, which can help prevent hypertension.

To lower blood pressure and reduce the risk of hypertension, it’s important to consume a diet rich in potassium-containing foods such as fruits (e.g., bananas, oranges, melons), vegetables (e.g., leafy greens, potatoes, tomatoes), legumes, nuts, and seeds.

Limiting sodium intake, maintaining a healthy weight, regular physical activity, managing stress, and avoiding excessive alcohol consumption as well.

How to eat to maintain normal levels of micronutrient

• Eat a Variety of Fruits and Vegetables: Different fruits and vegetables contain various vitamins, minerals, and antioxidants, so eating a diverse range ensures you get a variety of micronutrients.
• Include Whole Grains: Such as brown rice, oats, and whole wheat bread and pasta. Whole grains provide essential nutrients such as B vitamins, magnesium, and fibre.
• Lean Protein Sources: such as poultry, fish, eggs, tofu, legumes, nuts, and seeds. These foods provide essential amino acids, iron, zinc, and other micronutrients necessary for overall health.
• Consume Dairy or Dairy Alternatives: Dairy products such as milk, yoghurt, and cheese are rich in calcium, vitamin D, and other nutrients important for bone health. If you’re lactose intolerant or following a vegan diet, choose fortified plant-based milk alternatives like almond milk, soy milk, or oat milk.
• Include Healthy Fats: such as avocados, nuts, seeds, olive oil, and fatty fish like salmon and sardines. These foods provide essential fatty acids and fat-soluble vitamins like vitamin E.
• Don’t Forget About Legumes: Legumes such as beans, lentils, chickpeas, and peas are excellent sources of protein, fiber, folate, iron, and other micronutrients. Incorporate them into soups, salads, stews, and main dishes regularly.
• Use Herbs and Spices: Herbs and spices not only add flavor to your meals but also provide micronutrients and antioxidants. Experiment with different herbs and spices to enhance the nutrient content of your dishes.
• Consider Supplements if Necessary: While it’s best to obtain nutrients from food whenever possible, certain individuals may benefit from supplements to address specific deficiencies or ensure adequate intake of certain micronutrients.